“The Crossfit Total”

Back Squat 1 Rep
Shoulder Press 1 Rep
Deadlift 1 Rep

*You have three attempts to find your 1 rep max for each lift.

Previous #'s from Feb 20, 2012
BS: 315
SP: 160
DL: 335
Total: 810#

New #'s
BS: 320/325/340*
SP: 165/175/180*
DL: 345/385/400/405*
Total: 925#
*All PR's

Warm Up:
Push Ups
Pull Ups (Chest to Bar)
Jump Ropes (mixed singles and doubles)

Mobility:
PVC Pass Through
Kettle Bell on Shoulders

Max Effort:
1 Rep Max Bench Press
Failed 2x at 190 LBs

Extra Work:
5x Muscle Ups with 3 Ring Dips
Don't have muscle ups, so I worked on muscle ups.

Consecutive Overhead Squats
20 at 95 LBs

30 min AMRAP
DU

20 WallBall
20 Box Jumps
200m Run
2 Rope Climbs
Rest 2 Minutes
4 Rounds

50 Box Jumps
25 Handstand Push-Ups
40 Box Jumps
20 Handstand Push-Ups
30 Box Jumps
15 Handstand Push-Ups
20 Box Jumps
10 Handstand Push-Ups
10 Box Jumps
5 Handstand Push-Ups

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (16 min cap)

•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)

• If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.

4 Rounds for Time:

100' walking overhead lunge; 45lbs
30 Box Jumps/ 24"
20 Wall Ball Shots/ 20lbs
10 plated HSPU

Note
After this workout, I got my first Muscle Up!!!!

AMRAP
3 cleans
3 CTB pull ups
6 cleans
6 CTB pull ups
.
.
.

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (35#s)
50 Air Squats
60 Sit Ups

Round 1 - 10 KB squats + 10 sec rest
Round 2 - 10 KB squats + 10 pushups + 10 sec rest
Round 3 - 10 KB squats + 10 pushups + 10 KB Swings + 10 sec rest
Round 4 - 10 KB squats + 10 pushups + 10 KB swings + 10 Burpees + rest.
Round 5 - 10 KB squats + 10 pushups + 10 KB swings + 10 Burpees + rest.
Round 6 - 10 KB squats + 10 pushups + 10 KB Swings + 10 sec rest
Round 7 - 10 KB squats + 10 pushups + 10 sec rest
Round 8 - 10 KB squats + 10 sec rest